A ketogenic diet is the most trending weight loss diet this season. A lot of my readers asked me if I could help them with a ketogenic diet plan for weight loss. So here I am with my very own Indian version of ketogenic diet. You must be wondering why did I make an Indian version of ketogenic diet? Well if you search the internet for ketogenic diets, all you will find is Non-vegetarian food which we Indian hardly use. So why not carry a useful diet plan that derived from other nation and Indianize it for the benefit of my readers.
The ketogenic diet is also commonly known as a low carb high fat diet (LCHF diet) or Low carb diet.
How does a keto diet help in weight loss?
Contrary to most weight loss diets and programs, a ketogenic diet works on the principle of consuming less of carbohydrates and more of fats.
- Ketogenic diet requires you to eat fewer carbs.
- The body thus enters a state of ketosis.
- Ketosis involves breaking down of stored fats in the liver in order to produce energy for the body. ย The stored fats in your body will be used and you lose weight faster.
- When Fats will not get deposited in the body, you will become leaner and healthier.
- When you have fewer fats, your body is saved from various harmful diseases such as diabetes, coronary heart disease, and cholesterol. This helps to increase your quality of life and also gives you longevity. This might seem difficult in the beginning but we humans can adapt our bodies to changes in a very short time.
Modifications required for adapting to a ketogenic diet
If youโve decided to try the ketogenic diet, you would definitely need to take some time to plan your meals. Firstly, just reflect and figure out the number of carbohydrates you eat every day. Now decide how much you can cut them from each meal. Carbohydrates should not be more than 15% of your entire dayโs diet. You should plan a diet such that each meal contains just 5% carbohydrates.
To begin with, try and cut down the traditional sources of carbs.
- If you eat three chapattis for lunch, reduce it to two.
- Eat only one chapatti for dinner.
- Green leafy vegetables, root vegetables and fruits contain lots of vitamins and minerals and they supply very fewer calories to the body. They can easily supply the required amount of carbs to your body every day. Moreover, they make you feel fuller faster and for longer periods of time.
- Avoid eating refined flour since it can affect your gastrointestinal system adversely and also contains lots of calories.
- Stay away from aerated drinks, packaged juices and sodas as they contain lots of sugars and they will put all your efforts in vain.
Indian Version Of Ketogenic Diet for weight loss
The following plan is tailored for Indians with a sedentary lifestyle. This plan provides around 1600 calories in total. It includes 20 gms of carbs giving 80 calories, 74 gms of protein giving 296 calories, and 136 gms of fats giving 1224 calories. You can add or decrease calories based on the type of lifestyle you live and your personal requirements.
Tip -To increase Calorie intake – ย increase the amount of olive oil, Peanut oil, Little Butter and coconut oil. use them as a dressing on your salads and veggies. make your low carb snack in it or use it to cook veggies of your choice.
To decrease calorie intake – You can simply use the portion control trick or just minus a meal.
If you are a vegetarian, check this Vegetarian Keto diet plan.
If you are a Diabetic, Check this Diabetic Keto diet plan.
4 weeks diet chart of Indian Version of ketogenic diet for weight loss –
A proper keto cycle works for 4 weeks. let’s see the diet week by week
Week 1:
You can alternate between or choose from the below mentioned options for the entire week
Breakfast
- Cheese pakora (fried in peanut oil/coconut oil)
- Cheesy egg omelet with lots of cheese (cooked in olive oil and butter )
- Cheesy scrambled egg with lots of capsicum (cooked in olive oil and butter )
Lunch
- Simple salad (spinach, capsicum, mushrooms, stir-fried in olive oil and butter, sometimes with chicken, sometimes with eggs and sometimes ย only veggies ย topped with lots of cheese )
- Cream of palak soup with stir-fried mushrooms/broccoli
- Solkadhi and baked french beans (whole ) with cheese
- Cauliflower curry in coconut milk and coconut oil
Dinnerย
- Baked spinach with cheese and cream
- lemon chicken stew
- Fried Paneer pakora
- Stir-fried mutton with spices of choice
- Cabbage salad / Cabbage thoran with coconut ย (Kerala style veggie)
Week 2:
This week we introduce a special mix of coconut oil, cream, and butter. all you need to do is beat these 3 ingredients together and gulp it down. I know it is hard, but you will do it if you want to lose weight. If this sounds like torture to you, mix it up with your tea or coffee decoction. Add whatever spice it takes for your tongue to accept this. Please don’t add any sugar, you can use artificial sweeteners like Stevia and sugarfree natura. This mix will help a great deal in enhancing your fat loss. ย Let us call this coffee mix as Bullet coffee.
Breakfast
- Bullet Coffee (Coffee/tea mixed withย coconut oil, cream, and butter mix )
Lunchย
- Simple salad (spinach, capsicum, mushrooms, stir-fried in olive oil and butter, sometimes with chicken, sometimes with eggs and sometimes ย only veggies ย topped with lots of cheese )
- Spiced, fried paneer pakora
- Red channa salad
- Lemon chicken
- Soya nugget curry
- Stir-fried Ladyfinger with peanuts (Maharashtrian style)
Dinnerย
- Stir-fried ย French beans with cheese topping/cheese fondue
- Cauliflower cooked in coconut ย milk and coconut oil
- Cream of mushroom
- Chicken stew
- Cheese Pakora
Week 3:
As the week progress, the keto diet is going to get tougher by each passing day. Week 3 calls for a fasting stage. So we are going to eat early breakfast, no lunch and after 12-hour fasting, we will have a fat full dinner. This is called intermittent fasting. (Read more about Intermittent Fasting )
Breakfast
- Bullet Coffee
Lunchย
- Fasting, just keep on sipping water and sugarless green tea/lemon water with pepper
Dinnerย
- 6-8 soaked Almonds every day for this week
- Chicken in pesto sauce ย with paneer and spinach leaves stir-fried ย in olive oil
- Paneer Chilly
- Chicken barbecue with spinach and cheese salad
- spinach egg omelet with lots of cheese
Week 4:
It really really getting very tough now. this week you are required to eat only dinners. while fasting for the entire day. Yes, you can have green teas, lemon water (with salt and pepper ), Green Teas (without sugar), and yes lots and lots of water. ย If fasting this strictly seems difficult for you, you can go back to week 2 and start following from there on again.
*Note – Although I am giving you all the information about the Indian version of the ketogenic diet, now you know how strict it is to follow. I strictly do not recommend you to follow this diet without the proper supervision of a dietician. You are responsible for your own health. So take care of it.
Breakfast
- Black tea/lemon tea/peach tea (without sugar)
- Black coffee
Lunchย
- Green tea ( Without sugar)
- Lemon water (without sugar )
- Lots and lots of water
Dinnerย
- Stir-fried Green beans with coconut and peanut
- Shezuan chicken
- Spinach cooked in milk, cream, and cheese
- Stir-fried veggies with spices and cream dressing
- Chicken stew
- Thai chicken
- Lemon chicken
- Stir-fried paneer with spinach and bell pepper
- Almond flour pancakes
I hope you have now understood the 4 weeks cycle of this Indian version of the ketogenic diet.
Tips on Easy low carb cooking
Here are some cooking tips that you can use while following the Indian version of the ketogenic diet
- Instead of eating meats with rice or roti, you can simply consume some organ meats such as heart, liver, and kidney since these will give you ample proteins but take care not to overdo it.
- Just wrap the meat patty in lettuce and enjoy a healthy meal.
- Have you ever tried a sandwich without the bread? Just put some vegetables and the patty in two slices of cheese; you donโt need those unhealthy carbs!
- Canโt think of eating a vegetable curry without a chapatti, grill the vegetables and/or the chicken and season them with salt and pepper. That itself is a meal that will fill your tummy.
- To satisfy your hunger, eat lots of salads. By salads, we mean low carb salads. Do not add heavy dressings like mayonnaise or other dressings. Mayonnaise was anyways never a salad dressing; use only olive oil or hung curd. Your salads will taste simply amazing and will be highly nutritious too.
- Baking the food is another option. Baked chicken wings are not only low on fat but also extremely delicious. Sautรฉ a chicken breast in olive oil and add some broccoli along with some cheese. Add some seasoning to it and enjoy a healthy snack.
These low carb recipes in the Indian version of ketogenic diet will not only be a welcome change from your traditional meals; they are also more nutritious! What more can a person ask for?
Buy Detailed Diet Chart of the Indian version of ketogenic diet
If you are looking to get a complete, day by the dayย Indian version of ketogenic diet chart, you can buy our E-book.
- This Ebook consists of a detailed 4 weeks diet that will help you in your weight loss journey.
- It has a proper Exchange list of ingredients, that will help you buy the needed ingredients in advance.
- It has details of nutrients and calories that you will be consuming in this span of 4 weeks.
- Here is the link to buy this detailedย Indian version of the ketogenic diet
- You will get another Ebook for free. This will be Keto recipe E-book.
Advantages of the Indian version of ketogenic diet
A ketogenic diet has the following advantages:
ย Weight loss becomes easy
Since your body is utilizing all the fats, you tend to lose weight faster. When you lose weight rapidly immediately after following a keto diet, it acts as a driving force to motivate you further and helps you to keep in shape.
You, Will, feel energetic
Fats are the most effective source of energy and you would feel energized throughout the day. Fats are supposedly the most reliable source of energy that you can give to your body.
Your Blood cholesterol will be controlled near normal
ย The fats of your body will be used constantly for energy. Fats will not get deposited in your bloodstream. This will help in reducing the bad cholesterol levels in the body and prevent the clogging of arteries. This will also reduce the risk of heart disease and stroke.
Blood sugar levels are within range
A keto diet makes you consume more healthy foods which have fewer sugars and the fats that you consume are being utilized. This helps to keep the blood sugar levels within the normal range.
Helpful in treating disorders of the brain
Image : Copyright: carlacastagno / 123RF Stock Photo
Research has shown that the keto diet has helped in treating various brain disorders such as epilepsy in children and for cancer patients. You can use this Indian version of the ketogenic diet plan for any epileptic patient as well.
Disadvantages of following a Ketogenic diet plan for weight loss
A ketogenic diet for weight loss has some disadvantages:
It Makes you lose muscle
When the body is in a state of ketosis, you also lose muscle. This can make you feel fatigued in the long run.
Puts a strain on the kidneys
Our body burns carbs for energy requirements. When you refrain from eating enough carbs, the body starts burning fats to get energy. This puts a lot of stress on the kidneys.
Makes it difficult to eat at social events
ย Letโs face it! A keto diet does put a lot of restrictions on your diet and it can become cumbersome for a person to attend social events. It is difficult to get custom-made food outside the house, neither can you avoid going out!
May cause nutritional deficiencies
When you cut down on the carbohydrates in your food,ย you might suffer from the deficiency of certain minerals and vitamins that are contained by carb-rich foods.
You may be interested in reading –
- Indian Atkins diet
- The Indian version of GM diet (vegetarian )
- Paleo Diet ( Indian version )
- The Indian version of GM diet (Non-vegetarian)
- Low carb dietย
- Indian Gluten-free diet for weight lossย
The keto diet has gained popularity in India in a very short span of time. The very fact that it makes the body burn all the stored fats is enough to make a person go for it. Many people, who have tried it, claim that they have lost significant weight within just 10 days of starting. Although, it might be true one must remember that each individualโs body has a different metabolic rate so you must consult a dietitian before you go ahead with this! If you have any questions for us on our Indian version of ketogenic diet please feel free to leave a comment. we will definitely try to help you.
Read – Indian ketogenic diet recipes.
Benefits of Himalayan Salt Lamp :Jalaiye Ek Diya Swasth ke Liye
Hello there… I read this Indian version of keto diet.. And it’s awesome! Well planned.. I just have a small doubt.. Cheese and paneer have substantial amounts of carbs too so some say totally avoid “DAIRY” while u go on a keto! Kindly guide me thru this… Thank you!
Hi Aniket ,
yes , a lot of them ask you to avoid dairy , but this is indianized version , and to meet the daily requirement and to make the diet a little healthy , these are added things , i have mentioned it in the article. it works equally well so dont worry
Hi..Can you please suggest a diet for insulin resistance ..We eat eggs and chicken but no mutton
Hi Mala ,
do you mean you have diabetes ? sorry i cannot plan a general diabetic ketogenic diet without the needed info .
What should be the food intake/diet plan after the first 4 weeks of Keto?
take a simple low cal diet – https://www.dietburrp.com/indian-diet-plan-for-weight-loss/
Ya also can we consume brown bread ?
not initially
Can we eat traditional Indian breakfast dishes like poha,upma ?
No , although they provide comple carbs , but they are not ketogenic .
Hi mam I am 21 yrs old. I am in graduation final year 3 years back after my class 12th board exams I started having pain in my both hands due to which both the hands use to stop working I consulted many doctors they gave me different medicines and after taking those medicine I started gaining weight horribly but the doctor’s were not able to find out that what had happened to me after that I went to vellore then there I came to know that I was suffering from depression due to which I suffered pain n as I gained weight that also bothered me a lot after coming back from vellore I did arabica gyming took herbalife nutrislim etc etc but I don’t loose weight I loose some then again back to the same I am 80 kgs and my height is 5’6 please suggest me which type of diet should I take and what should I do to get my figure back I have totally become helpless..
Hi Richi ,
Are you taking any medication ? the medicines related to the ailment you mentioned lead to weight gain … but there is nothing to lose , you can reverse the weight and the ailment with strong will and correct lifestyle …
Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. You can find some basic and important tips for weight loss in this article here – https://www.dietburrp.com/top-10-weight-loss-tips/ if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. โ https://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- https://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
After reading all sources for keto diet this is a welcome article. However, you have not mentioned the portion size for the meals you have mentioned. It would be great if you can update the article with the portion sizes.
Waiting for a revert.
Hi Harshad ,
thank you for your feed back , will soon be updating the article.
Hi following your diet now….I have a dietician who game me keto but not satisfied with it…..So I’m mix n matching ur diet with hers( mostly it’s urs) but can u tell me how much excercise sud I do while on keto…As I have a two year old son (so I keep running) I go to gym for two hours n I play badminton in the evening with friends for 30-45 mins ( I’m a professional player….) now I’m confused if I’m doing more exertion or it’s fine if I continue with this routine ?? Can u help me
Hi Mansi ,
thank you for reading at dietburrp .. ypou are exerting more than required … please reduce an hour from your gym workout … actually if you exercise correctly , only 45 mins workout in a day is enough … read this article – https://www.dietburrp.com/burning-body-fat-for-weight-loss/
Hi Payal can you please send me your contact details on vanessamattu@gmail.com. I would like to consult with you on keto diet as per my weight height and age . Thank you
Hi Vanessa,
you can write to me at care@dietburrp.com
Thanks for clear instructions and practical food plan… i have already started Keto diet and was looking for more information. Your blog is informative.
thanks :)
Hi Payal,
I had been following LCHF diet for almost a month now and lost 7 kgs.
But now the weight got stuck for more than 3 weeks and not going down .
Can I follow GM diet for a week and them continue LCHF from then on ?
yes you can do that
Hi,
will like to get a vegeterian diet plan for epelespiy.
thanks
you can use the points from above mentioned articles.
hi…would like to know which vegetables one can eat during this diet. also, how to rectify the deficiencies and negative effect on kidneys which might occur in the body while following this diet…..thanks.
spinach , capsicum , mushrooms , lady finger , broccoli, cabbage , cauliflower , other green leafy veggies. just avoid root veggies , other than them you can have almost all veggies .
Hey Hi,
Payal, I am 34, 5.7 height, 75 kg weight, and working very hard to loose my weight, I do not have control on my Eating habits, could u suggest me some diet and workout, so I can lose my weight without compromising my eating habits.
Thank you for reading at Dietburrp. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. You can find some basic and important tips for weight loss in this article here – https://www.dietburrp.com/top-10-weight-loss-tips/ if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. โ https://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- https://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
Can we add oats in our diet plan ?
keto diet plan ? nope . that is teh drawback .. you cant even add healthy carbs while on this plan
Hello I am 108 kg 40 year old female with high blood pressure and slightly high cholesterol. I am confused between keto and low carb diet . I am a house wife with normal activity level. Kindly suggest which diet to follow. ..so that I may loose weight in healthy way weight gaining it back.
Thanks
Hi Ruchi ,
please do not jump on such complecated diets .. the beginning is the hardest part of it .. so start with something that your body can sustain without much troble .. the intial 5 – 8 kgs can be easily lost .. once you reach 90s level, you will notice that weight loss will become tougher …. despite of all the efforts your weight loss rate will be slow .. that is the phase where you can get help from these diets …
you can try out our 1400 calorie and 1200 calorie diet plans to start with
Hi, I love your blog.
I was tired of searching indian keto diet plans and this is really very helpful.
Can you also provide the size/ qty/ amount , how much to eat? that will really help to plan the diet.
Thanks again
yes, many other readers have also demanded for the same … working on it :)
Hello mam..
Mam 3rd and 4th week’s diet is really difficult what else can I do instead of this
Thank you for reading at Dietburrp. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. You can find some basic and important tips for weight loss in this article here – https://www.dietburrp.com/top-10-weight-loss-tips/ if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. โ https://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- https://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
Can u plzz help me with the recipes of meal plan
Hi can u help with only vegetarian diet and im working so how can I manage…thanks
Hi Vaneeta ,
it will be tough to follow if you are a vegetarian .. the only good source of protein that are available come from paneer , curd , and some legumes like soyabean channa , besan , this diet will not be much reliable … why dont you try other bnalanced diet plan , that will be easy for you to manage with your work routine , plus nutrion will not be compromised.
Hello mam.
Your article is very helpful. actually my cousin is suffering from epilepsy and i need detailed vegetarian diet plan for him.. I know the substitutes are very less for him.
kindly help me with this.
Hi Vaishali , i am afrai you will have to get help from a clinical nutritionist in your city .. we do only weight loss plans
Thanx Payal for a lovely Indian keto diet Only pl .specify the quantity of ingredienrs to b put in terms of cup or spoon measurement so that it would make it easy for a layman do decide what d wholemeal will finally result in d specified gms that one requires to consume
Thanx
yes .. working on it :)
Extremely encouraging plan and recipes for an Indian Keto diet Makes it v v easy to follow
Only one request was if quantity of d ingredients used in d recipes were specified as to how many spoons or cups to b used to b precise Cos for a layman it is difficult to judge or decide what exact quantity to consume even though the gms..have been mentioned Thank you
hi
i am 26 years of age with 94kgs as weight.
my height is 5’10”
i want to go for keto diet.
my recent total cholestrol levels were 200.
can i go for keto diet? i am confused whether high fat diet will create problems for me or help me lose weight?
for how much time, one needs to follow keto diet in general to shed away around 10-15kgs of weight?
Hi Aman ,
i feel you should follow a general balanced low cal diet … if you are exercising , you can follow our high protein low carb (atkins diet) instead of keto
Hi payal.. I’m 59 years old, 98 kgs, have had a hysterectomy and my weight is simply not budging..have to admit that I haven’t been very strict.. am concerned that keto will not work for me because I am out a lot, travel a lot and also am working full time. Any suggestion?
Thank you for reading at Dietburrp. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. You can find some basic and important tips for weight loss in this article here – https://www.dietburrp.com/top-10-weight-loss-tips/ if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. โ https://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- https://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
Hi!! Please suggest the sources for vegetarians.
Hi Ma’am,
I am vegetarian and include eggs. I am on Leto for the past two months and I could reduce 2 kgs. I find it very difficult to find keto allowed food when I go out for social gatherings and eventually I have developed disliking towards eggs and panner. And so I find it very difficult to follow keto now. I tried to get recipes online but most of them include bacon. At the same time I am scared to stop keto in a fear that I will bounce back. Need your suggestions.
Hi Rohini ,
you can switch to atkins DIET FOR SOME time.
Hi what should b the ratio of the ingredients for the bullet coffee?
1:1:1
I’ve decided to follow keto plan , which I read right now.does it cause any great harm to our body?In the sense, are there massive side effects?I decided this because ,there’s a lot of fat collected in my legs ,thighs and my hip region ma’am.And also please let me know if there’s any substitute for chicken,paneer and cauliflower.can I follow this diet without the above stuff.Please clarify soon.Thankyou.
Hi Clara,
the related side effects are mentioned above in the article. you can skip cauliflower and choose other mentioned veggies . chicken and paneer can be replaced with other mentioned protein sources .
Hello Ma’am I am a medical student and I am keen on following a keto diet from January onwards. You have mentioned that there occurs muscle loss in this diet. However I workout regularly. So will there be any problem to maintain an aesthetic physique following this diet?
Hi Souvik ,
in that case you can follow atkins diet , this will lead to weight loss and at the same time support your muscles as this is high in protein
I contacted several times via mail as well as via putting comments n fb as well bt nt getting response….can u plz respond how to contact you for personalised diet??? Plz reply!!!
mailed you
Hi . Am krish now a days my weight was increased so more I feel like not fit . My height was 5.9 and my weight was 79 I am going to gym but muscles won’t be get tightened . Muscles was circulated by a layer some belly fat . But I have some tightened muscles but not completely tightened . So I want to make my meal a perfect fit for making my weight as 79 to 70 pls give some daily three meal diet plan……..
Thank you for reading at Dietburrp. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. You can find some basic and important tips for weight loss in this article here – https://www.dietburrp.com/top-10-weight-loss-tips/ if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. โ https://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- https://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
Hi Payal ,
Could you please help me the macros break down of the diet you have suggested?
Regards ,
Anil Khanna.
will have to do it , its time consuming .. will do and probably updte in the article so every one could benefit
What are the dishes that one can consume when at social parties or restaurants?
ypou can have grilled panneer or grilled chicken and fish . omlettes, nuts and smoothies
After losing the desired weight can I switch back to the normal diet?
es , make sure you exercise for atleast 45 mins to be able to maintain the lost weight and get back the muscle tone
Hello mam,
I have my wedding on feb’17. I’m trying to loose the extra fat i have…especially in my belly area…as i’m the bride to be i wanted to know if i will go for keto will it have ill affects on my skin coz i dont wanna loose my glow at this point at any cost…what kind of fruits m i allowed to have? Also i’m a lil low on my haemoglobin count so i have started taking beetroot and pomegranate juices as well..kindly temme abt the fruits m allowed to have while i m on keto
Hi Rohini ,
dont follow keto . you need to follow a more balanced diet to be able to keep ypour face glow intact
Mam, how long this keto diet should be followed?
Hi Shivani ,
as long as you can sustain and your goal is achieved .
I’m not sure why you would say that it’s a good thing for law fat. Keto is all about high fat, moderate protein and low carbs. Those chicken wings should be deep friend because that oil/fat is your new energy source. You shouldn’t skimp on fat.
The diet consists between 70-80% fat, 10-15% protein, and 5-10% carbs. Salads are okay but you shouldn’t make that the main portion of your diet since veggies can be high in carbs. 3-4 cups of veggies are all you need on this diet.
Hi Chanel ,
yes i agree with you , but i have modified the diet a bit to balance it out and that is clearly mentioned in the article. secondly , it is not about eating fried food . it is about ating the right kind of fat . For instance the mct type fat coming from peanut butter is much better and healthier than the transfats absorbed from eating deep fried food. hence the little twist !!
I am 35 F . height 5’1 with 70 kg weight married and a 6 yrs daughter…I am pure vegetarian.. no medication…can u pls suggest which diet to choose keto or GM?
I am going clerical job and house work 30 min skipping+suryanamaskar. but no weigh reduction..
Thanks in advance for your guidence
keto is hard to follow in vegetarians .. plz follow GM for 1 week , then follow oyr 1200 calorie diet plan for weight loss
Hi Payal!
I would like to know if there is anything I need to look into while folllwing these recipes? Could you provide a sample recipe so I know what to add or eliminate. Thank you.
will work on it and post it soon
Mam, I am a pure vegetarian. I don’t even eat eggs.
Can you provide a meal plan for ketone ic diet for me?
And for how much period should I continue the ketone ic diet?
What can I eat after that period? Can I start eating hotel food or wafers soft drinks etc again?
Would it put on my weight again.?
yes you will put on weight easily after stopping the diet .. hence im not in facior of following such strict diets for weight loss .. the above post is only to spread awareness and info about the diet .
specially in vegetarians , it is hard to sustain on this diet for long . a balanced diet is the best approach to weight loss..
hi mam,
I am using protein powder. But after drinking protein shake I feel stomach burn or heart burn. so can you suggest me how to digest protein foods.
the protein powder is not suiting you .. normally this never happens .
Hello payal, i did keto diet for a month and note on low carb diet. I’m doing it under a dietician. I lost 4 kgs in a month but now I’m stuck. I’m not losing. I’m 52 years, 5.2 height and 65 kgs.
Please advise me.
you should shif to a balanced low cal diet for weight loss … along with 45 mins of walking or other moderate workouts .. that will help you lose better and ore over , in sustaining your weight loss
Thank you Mam for answering our questions…. Could you pls help me out with wheezing complications.. What kind of foods can/cannot be prefrred??
Hi Nithya ,
do you have any respiratory isorder ? are you on medications ? what has the doc told the reason behind wheezing ?
Hi Payal,
Thanks for this article! Have some queries:
1. Can people of any age groups follow this? Any restrictions? I am 44, female, no Diabetics, BP
2. What should be the total calorie intake per day?
3. I am a vegetarian, can i replace eggs with Paneer (or any other protein)? Please suggest alternatives if available.
4. What all exercises one can do, or should do along with this diet?
Thanks again!
Cheers!
Hi ,
1 ] yes you can follow it .
2] calorie intake actually depend on your age , BMR and activity pattern .. for you 1500 cals should work
3] yes paneer it is
4] ou can start with walks and jogs and do power yoga to begin with
Mam as am overweight (92kgs 163cms with pcod & wheezing complications) many ppl force me to take protein shake.. I don’t have any idea about it.. Is tat herbal life product a good one.. Shall i take it or not..
Hi Nithya ,
if you are talking about the meal replacement shakes , then to be frank i m not really in favor of it … i have a whole lot of clients who were previously taking these meal replacement shakes , lost tremendous weight and after stopping the shake consumption , they gained more than what they ha lost with it … so please avoid it
Hi. I am 40 years old woman with two daughters aged 6 and 10 years. My daily routine involves usual kitchen work and taking care of kids with no physical exercise as such. My weight is 66 KGS but I have a lot of fat on my face, waist area, lower abdomen and hips area.
I want to reduce around 7-8 KGS of weight but majorly I want to reduce fat which is collected here and there on my body.
My brothers marriage is in Oct last week this year. So can I achieve my target in such a short span of time?
Also, can I follow Indian version of Atkins diet??
hi Poonam ,
as mentioned in the article , atkins works best nly when accompanied with intense workout .. if you are ready to work it out then you can do atkins , if not you should try our 1200 calorie diet plan for weight loss .
Payal….some problem with the net…anyways hope I can reach u now..I was reading abt CKD/ DIET…. I came across some interesting facts about soluble and insoluble fiber…. But it was too little and v technical for me….pl throw some light on their food sources….
Thanks
Usha
sure , will do an article on the same very soon .
Hi mam I want to know if this ketogenic diet can be followed without non vegetarian foods….is this the paleo diet….plz let me know if there is any substitute for eggs, chickens, meat all….I like all dairy products….also I dislike coconut oil….for bullet coffee is there any substitute as I don’t have tea or coffee….I’ll have anything with milk, curd, paneer, cheese….kindly clarify my queries mam…I’m 30 F with 152 cm weighing 65 kgs….single….TIA
Hi , paleo diet is different than keto diet . it is very difficult to follow a vegetarian keto plan , looking at all your questions , it is better to select other forms of diet , as there are several other flexible diets
Hi mam…
I read ur article it is very useful as usual…. Can u give me a suggestion ? Which fish is good for weight loss
Hi Baveesh ,
basically most fishes are good for weight loss. salmon, tuna, trout, mackerel and sardines, cod, halibut, haddock and red snapper. depends upon where you stay and which variety is available there